Home > Cooper Updates > Five Hydration Hacks and Facts

Five Hydration Hacks and Facts

The average human body is 60 percent water. Your body uses water to perform a multitude of functions, including; regulating body temperature, lubricating joints, protecting organs, flushing out waste, carrying nutrients and oxygen to the cells and dissolving minerals and nutrients. Water is so important that even a slight drop in hydration can impact performance and energy. Below are five hacks and facts you need to know when it comes to hydration.

1) 8 x 8 is out of date!

  • The traditional recommendation of drinking eight, 8 ounce glasses of water daily may be undershooting needs.
  • Half of your weight is a good baseline for fluid needs. 180 pounds ÷ 2 = 90 ounces of fluid daily.
  • Therefore, a 180 pound person needs 11-12, 8 ounce cups of fluid daily to meet baseline needs. Ex. 90 ounces ÷ 8 ounces = 11.25, 8 ounce cups

2) 80/20 Rule

  • Studies show that 80 percent of our fluid needs are met through the beverages we consume and 20 percent is derived from the foods we eat.
  • Pack in your fruits and vegetables as they are composed of at least 85 percent water.

3) Proper hydration can help prevent gout and kidney stones

  • Drink enough fluids to help dilute and flush out naturally occurring substances within the body.
  • NB_Final-(1)Your lungs, liver and kidneys are largely responsible for filtering and flushing out minerals and other byproducts of digestion; however, you need adequate fluid to facilitate this process.
  • Consume enough fluids to prevent formation of painful kidney stones or uric acid crystals associated with gout.

4) Hydration may aid weight loss

  • Fluids improve satiety and may boost your metabolic rate.
  • While more research is needed, two studies found that drinking ½ liter (17 ounces) of water increased metabolic rate by 24-30 percent for up to 1.5 hours.

5) Hydrate to help maximize brain potential

  • Even mild dehydration, loss of 1-3 percent body weight or 1.5-4.5 pounds (fluid loss), can impair brain function.
  • One study found that women who had lost 1.3 percent water weight during exercise showed impairments in both mood and concentration.
  • Another study in men showed that fluid loss of 1.59 percent body weight (fluid loss) had a negative impact on working memory and increased feelings of anxiety and fatigue.
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